Memorial Day Workout
Monday 9:00 AM is the only class 
The workout can be done as an individual or a team.
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*20# vest 
Motivation
Let me try this again.  I typed this out but lost the internet connection so, yeah lost it.  On Thursday I went Mountain Biking to clear my mind.  I use exercise like many of you to relieve stress.  Sometimes the gym is a source of my stress so I need to get outside.  Thursday I went to Aliso and Wood Canyon.  The total ride is 11.5 miles.  In the first 7 miles I see an elevation gain of 1,440 feet.  This took me 47 minutes but places me at Top of World park that overlooks Laguna Beach and the entire Saddleback Valley.  The trail I take down allows me to descend 850 feet in just over 2 miles.  This gives me about 5 minutes of pure exhilaration.  Then the last 2.5 miles are a gradual descent that allows me to finish strong and fast.  47 minutes of hard work for 5 minutes of excitement.  That pretty much sums up life though doesn’t it.  So why do I keep going mountain biking?  Because I have learned to love the uphill.  The downhill doesn’t make me stronger.  The uphill is what improves my cardio and my strength.  It is in the trials and difficult times that we become refined and improved.  Just like life.  We find joy in understanding and appreciating the trials in our lives.  Trials give us a better perspective of what is important.  It allows us to appreciate the downhill.  Find the positive in your trials.  Seek to understand how the trials will make you better.  Help ease others burdens.  Make life awesome.
Strength
10 minutes of Snatch work
Workout Strategy
The WOD is a quick run followed by 5 snatch at a medium weight. The short rest is there to help you keep up your intensity. Often times in workouts we look at a run as the “slow” or “rest” portion; this works for certain types of workout, but in this case that would be a mistake, the goal here is to move your body very quickly with only enough rest to insure that your snatch form is safe. Sprinting will tire your hips, so be sure to give the snatches the extra effort needed – don’t muscle it!
Workout of the Day
Strength of the Day                                               
Level 1: 

6 Rounds:

200m Run

5 Snatch

Rest 1 minute

 

Level 2: 

6 Rounds:

200m Run

5 Snatch @ 75/53#

Rest 1 minute

 

Level 3: 

6 Rounds:

200m Run

5 Snatch @ 95/75#

Rest 1 minute

Level 4: 

6 Rounds:

200m Run

5 Snatch @ 135/95#

Rest 1 minute

To Get More Awesome – 5 minutes of Double-under work.